A good way to lose weight can only be a reasonable diet, proper exercise and normal work and rest. Science has proved that our normal diet is enough to ensure a person's normal activities. The normal diet here refers to one or two bowls of rice, proper meat and vegetables, and fish and beef are the best meat. Appropriate exercise is to walk for 30 minutes to 1 hour every day. Normal rest and rest refers to about 8 hours of sleep every day.
Losing weight can only be a long-term process. Balanced nutrition, diet and proper exercise and rest will reduce it.
Calories are the pain of many dieters. For the sake of safety, thin people always give up what they love and choose some low-calorie foods. As we all know, they are caught in a calorie trap.
Myth: Eat only apples and yogurt for three meals a day, and you will definitely lose weight for three days. Therefore, you can eat fruit to lose weight.
True colors: don't think that fruit is synonymous with low calories. Fruits are also divided into slimming fruits and fattening fruits. Your favorite high-grade fruits, such as mango, litchi, durian and banana, are all extremely high-calorie fruits. Take durian as a convenience, 500 grams has 500 kilocalories. And those home-cooked fruits are good helpers to lose weight. They are: watermelon, tomato, grapefruit and apple.
Myth: Coffee can scrape intestines and accelerate metabolism. This is a diet drink.
True colors: If it is black coffee, say so. But think back, when you were sitting in a coffee shop, what did you order, coffee dino or coffee smoothie? If it's caftino, you should really visit the production process and see how much cream the bartender puts into the mixing glass-this is the real source of mellow foam. And a cup of coffee smoothies, in addition to milk, also add a lot of fructose to increase the taste, its calories are definitely higher than a bowl of rice.
If you don't realize that you have swallowed a lot of calories and ask for a ball of ice cream or a piece of cheesecake to accompany your meal, you have already eaten the calories of a dinner.
Myth: Assorted salads, mostly green vegetables, are refreshing and conducive to weight loss.
True face: I thought eating salad three times a day would always make me lose two pounds of meat. However, when I weighed myself, I didn't lose any weight at all, and I couldn't help crying and being cheated. How to lose weight without eating delicious food? Tracing back to the source, it is really not caused by vegetables. When you eat a large plate of vegetables, you only consume 40 calories. The problem is that the mayonnaise thousand island juice, bacon, turkey and ham slices in the salad add up to as many calories as a bowl of rice. So, the next time you eat salad, don't put any seasoning and eat less cold meat.
Myth: It has been reported that adding more seasoning when cooking can stimulate the brain to send the command of "satiety" and make you eat less.
True face: Whether this statement is reasonable remains to be confirmed, but please believe that the seasoning itself contains high calories. The calorie of a spoonful of tomato juice is 60 calories, while the calorie of a spoonful of cream is 135 calories, and the calorie of 30 grams of spicy sauce is 50 calories ... So, when you desperately add tomato sauce to cauliflower or cook lean meat with spicy sauce, first weigh how many calories you eat.
Trap: Although dried fruit is a high-calorie food, eating a little can produce satiety and help reduce food intake.
True colors: The package effect of dried fruits is far from as good as you think. If you don't believe in eating a whole bag of almonds, feel if your stomach is full enough for lunch. Probably not. But did you know that the calories of seven almonds are equivalent to one tablespoon of cooking oil? If you eat a packet of almonds 100g, you have already consumed 5600 kilocalories, which accounts for almost 1/4 ~ 1/3 of your daily calories. There is no reason not to be fat.
Myth: A little wine can promote blood circulation and is good for beauty.
True colors: The beauty function of wine is definitely not better than that of fruit juice, but the calories are definitely more than that of fruit juice. Nowadays, girls like to have a full meal after work, and then sit in the bar and drink two bottles of beer to make themselves slightly drunk. It feels particularly relaxed-the price is that you consume 300 kilocalories more, which is equivalent to eating an extra McDonald's burger. Generally, the calorie of a bottle of beer is about 150 kcal, and that of a glass of wine is about 80 kcal. Moreover, wine always exudes irresistible temptation, which makes people consume a lot unconsciously. For people who have a lot of entertainment, the best drink is oolong tea; You can also use diet coke.
Of course, you can also take some nutritious foods rich in vitamin Bt, because many years of research at home and abroad show that vitamin Bt can burn excess fat in the human body and provide the heat generated by these fats to the human body, making people energetic in work and study.
Metabolic weight loss method
We all want to know why our best friend can eat a whole box of ice cream without gaining any weight, and we feel heavy on our hips after only tasting a teaspoon. In fact, the answer is simple, because the speed of metabolism in the body is different from person to person.
Metabolism is a small engine in our body, which burns calories for our body every day and keeps all parts of our body running normally. Due to genetic reasons, some women burn fat faster than others, but age, weight, diet and exercise habits are also factors that cannot be ignored.
With the increase of age, the speed of metabolism in the body will decrease. Generally speaking, during the ten years from the age of 25 to 35, if you don't do extra exercise, your body will consume 100 calories every day. But even so, we can still tap the potential of metabolism. Experts provide us with ways to maintain or even accelerate the metabolic rate in the body, so that you can easily lose more weight.
Maybe you will wonder: if you want to lose weight, why should you keep eating? This sounds really contradictory. But in fact, the metabolic rate of eating less than five or six times a day is 24 to 7 compared with three big meals a day. Doing so can prevent you from overeating after a long hunger. The interval between meals should not exceed 4 hours. Ensure that all meals contain protein to improve metabolic rate. For example, you can eat coarse fiber grains and fruits in the morning, and you can eat some snacks such as yogurt and fruits in the morning; Have a plate of vegetables for lunch. Zarraga has a moderate amount of chicken or fish. Add another snack at 3 ~ 4 pm, such as a banana and a piece of low-fat cheese; Try to have a light and simple dinner and eat less. Consider mixing vegetables with120 ~180g of chicken, fish or other kinds of lean meat to increase the protein content. If you sleep late, you can also arrange a midnight snack.
Eating an ultra-low calorie diet does more harm than good.
Our bodies have "programmed" calorie requirements to ensure our basic metabolism and daily weight. If you suddenly reduce 1000 calories from your diet, your "resting metabolic rate", that is, the number of calories your body needs to maintain normal breathing, heartbeat and other basic physiological functions, will automatically decrease, because your body will mistakenly think that you are starving, and you need to balance at this time. Not only can you not consume more calories, but it will affect the normal operation of your body functions.
So, how many calories should you consume? It depends on how much we exercise. Multiply your current weight by 1 1 to know the number of calories you need. For example, if you weigh 55 kilograms, you need about 1320 calories every day. Even if your height is less than 1.6m, your daily calorie intake should not be less than 1200 calories. The survey results show that when the daily calorie is lower than 1200 calories, the resting metabolic rate will decrease by 45%.
Breakfast is the most important meal in a day's metabolism and weight loss plan. The survey shows that people who eat breakfast are more likely to lose weight than those who eat on an empty stomach. When we are sleeping, the metabolic rate in our body drops, and when we start eating again, the metabolic rate will increase with recovery. Therefore, if you miss breakfast, your body will wait until lunch to start burning calories and speed up metabolism, which is undoubtedly not conducive to weight loss. Therefore, it is wise to eat 300 ~ 400 calories of breakfast in the morning to restore the metabolic rate in advance.
Eat a lot of high-fiber carbohydrates for breakfast.
In a comparative experiment of high-fat and high-fiber carbohydrate breakfasts, the University of Sydney, Australia, found that people who eat more fat will feel hungry faster. Theoretically, your body will take longer to digest and absorb high-fiber carbohydrate foods, so that they will not be converted into blood sugar quickly, and your hunger will appear relatively slowly. The best nutritious breakfast recommended by researchers is cereal breakfast rich in crude fiber and a glass of low-fat milk; Whole wheat bread with low-fat cheese and bananas or other berries; High-protein vegetable rolls and whole wheat bread are nutritious and healthy.
Exquisite carbohydrate foods, such as white bread and potatoes, will produce a lot of insulin, promote fat storage, and may reduce metabolism. Experts advise us to eat carbohydrate foods containing crude fiber: "It is very important to keep the intake of carbohydrate foods, and choose more vegetables, fruits and whole grains, because these foods will produce relatively less insulin."
Investigation shows that taking enough protein can improve the metabolic rate, and make us consume 150 ~ 200 calories every day. Protein is mainly composed of amino acids. Compared with fats and carbohydrates, amino acids are difficult to digest and decompose in the human body, so you need to consume more energy to digest and absorb them.
Of course, this does not mean that we should only rely on a high-protein diet, as long as we ensure that 10% ~ 35% of our daily calories come from protein. In other words, if you eat 1, 800 calories, 360 ~ 630 calories should be foods rich in protein, such as fish, chicken, low-fat cheese, yogurt and beans.
You might as well try high-intensity interval exercise to improve your metabolism faster.
The results show that people who do intermittent exercise twice a week can lose twice as much weight as those who only do cardiopulmonary training regularly. You can easily integrate interval training into your daily practice, that is, insert a 30-second full-speed sprint into your jogging every 5 minutes, or add a 1 minute diagonal walk into your monotonous practice. Because your body is exercising vigorously, you can burn more calories. You can also adjust your daily exercise to 40 minutes of communication training. The ideal training plan is to have two 20-40-minute interval exercises and two 20-40-minute cross-training sessions every week.
Add a little Chili powder to the soup for lunch or dinner.
Capsaicin mixed with pepper and pepper can temporarily stimulate the body and make the body release more hormones, such as adrenaline, thus accelerating metabolism and improving the ability to burn calories. Usually people who love Chili have a low appetite, because eating spicy food makes people feel full.
Experts believe that strength training is the best way to accelerate resting metabolic rate.
With the increase of age, the metabolic rate of human body decreases, but strength training can restore the metabolic rate to the past level. 0.5 kg of muscle consumes 9 times as many calories as the same amount of fat. A woman who weighs 60 kilograms consumes more calories than a woman who weighs 60 kilograms for the same height and does not exercise for a long time. Regular strength training will increase your metabolic rate from 6.8% to 7.8%. This means that if you weigh 55 kilograms, even if you are watching TV, even if you do nothing, you can consume about 100 more calories every day.
Do you think you don't have time to go to the gym to exercise? In fact, you only need to lift weights twice a week 15 minutes, and you can get good results. Strength training can also promote your metabolic rate in the short term. When women lift weights, their metabolic rate is greatly improved and they can consume 100 calories.
Every month before the arrival of "old friends", my mood fluctuates, my face is swollen, and I even curl up on the sofa, feeling uncomfortable all over. A recent study by Adilaide University in Australia shows that if you exercise two weeks before menstruation, you can easily lose more weight. Lynn Readman, who participated in the survey, said: "From two weeks after ovulation to two days before menstruation, women will consume 30% more fat during this period." The reason is that the secretion of regenerative hormones estrogen and progesterone reaches the highest level at this time, which promotes the body to convert fat into energy. During this time, you will burn more fat through exercise.
Drink more low-fat dairy products
Compared with women who don't eat any dairy products, women who eat milk, yogurt and cheese three or four times a day can lose at least 70% fat. The reason is the calcium contained in dairy products. Women who drink dairy products three times a day and consume1.200mg of calcium will consume calories to the maximum extent, which is beneficial to health and weight loss.